Week 4 Shopping List

We'll be learning about the benefits of raw dairy this week. Here's the list if you're following the meal plans!

Meat
whole chicken
1lb ground beef


Produce
1 bag small onions (about 6)
1 bag carrots
1 bunch celery
several potatoes
garlic
bananas
*items to put in muffins AND crepes (cranberries, blueberries, apples etc.)
1 medium zucchini
2 lemons
1 bunch broccoli

2-3 seeded Anaheim (for mild vegetarian chili) or jalapeno (for hot vegetarian chili) peppers


Canned or Dried Items
2-3 c millet
whole wheat berries (if grinding your own flour) or WW flour
3 cups dried lentils OR dried peas
3 16oz cans diced tomatoes
1 can tomato paste
Oatmeal (try steel cut!)
jar of tahini (or if making homemade, 2 c sesame seeds)
raisins
cashews

Note on beans:
Most people do not want to soak and cook beans. If you fall into that category, canned beans are an option. Try to buy organic, no salt added. If you would like to save a little money and soak and cook your own beans, you'll need ROUGHLY half of the amount of dried beans to equal the amount cooked. For example, about 3/4 c dried beans equals 1 can. I always make more though - beans are versatile and full of protein and nutrients.

1 can kidney beans
1 can pinto beans
2 cans chick peas

Dairy
~2 c (raw) Parmesan or Cheddar cheese
cage free eggs
naturally sweetened or plain yogurt (Seven Stars Farm, Hawthorne Family Farm)
organic cream cheese BUT--
**homemade cream cheese can be made by letting your yogurt sit for 12 hours with cheesecloth and a bowl

..and does anyone want some raw milk?? Post a comment and let me know.

Other staples
coconut oil (favorite source - Mountain Rose Herbs: $41 for 1 gallon of unrefined or $22 for refined, which will last forever!)
Rapadura - unrefined sugar
spices: cumin, oregano, turmeric, coriander, allspice